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Author Topic: 3 Day Program  (Read 374046 times)

clay

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Re: 3 Day Program
« Reply #180 on: March 16, 2015, 04:35:19 PM »
Apologies if this has been answered. I did browse the thread but may have missed it.

For the over 80 kg, 3 day program, cycle #31, in week 3 day 1 for the squat it goes:

50% x 5 x 1
60% x 5 x 1
70% x 3, 7, 4, 6, 2 x 1

The 70% pyramid set equates to 22 reps, but cell G112 lists 35 (NL). I'm not sure which cell is incorrect: the pyramid numbers (D112) or the NL cell (G112)? I'm guessing the pyramid numbers are wrong because week 1 day 1 has a similar pyramid set with 70% and it's for a total of 27 reps. Knowing Sheiko likes weeks 1 & 3 to be the highest volume, and assuming more volume was meant for week 3, I'm guessing the pyramid numbers (cell D112) are off in week 3 day 1?

What needs to be corrected? Thanks.

Robert Frederick

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Re: 3 Day Program
« Reply #181 on: March 17, 2015, 02:46:08 PM »
Apologies if this has been answered. I did browse the thread but may have missed it.

For the over 80 kg, 3 day program, cycle #31, in week 3 day 1 for the squat it goes:

50% x 5 x 1
60% x 5 x 1
70% x 3, 7, 4, 6, 2 x 1

The 70% pyramid set equates to 22 reps, but cell G112 lists 35 (NL). I'm not sure which cell is incorrect: the pyramid numbers (D112) or the NL cell (G112)? I'm guessing the pyramid numbers are wrong because week 1 day 1 has a similar pyramid set with 70% and it's for a total of 27 reps. Knowing Sheiko likes weeks 1 & 3 to be the highest volume, and assuming more volume was meant for week 3, I'm guessing the pyramid numbers (cell D112) are off in week 3 day 1?

What needs to be corrected? Thanks.

Change G112 to 22. Sheiko doesn't want every volume day to be the same. Some are easier and others are harder.

clay

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Re: 3 Day Program
« Reply #182 on: March 17, 2015, 03:40:53 PM »
Thanks, mate. Appreciate the answer.

danime

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Re: 3 Day Program
« Reply #183 on: March 31, 2015, 06:55:48 PM »
I'm not sure if this has been covered anywhere else, but...

What is the reason for having a deadlift variation prior to regular deadlifts? This is when there's not two variations on the same day, of course. For squats you go heavy first, then lighter. Why not the same for deadlifts? Would it be too taxing to start with the heavier pulls and the variation acts as a warm-up?

Just curious, since I see most people on their own programs start with regular deads and do something like pause deads afterwards.

Robert Frederick

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Re: 3 Day Program
« Reply #184 on: April 02, 2015, 02:59:32 PM »
I'm not sure if this has been covered anywhere else, but...

What is the reason for having a deadlift variation prior to regular deadlifts? This is when there's not two variations on the same day, of course. For squats you go heavy first, then lighter. Why not the same for deadlifts? Would it be too taxing to start with the heavier pulls and the variation acts as a warm-up?

Just curious, since I see most people on their own programs start with regular deads and do something like pause deads afterwards.

The first one can be used for technique correction while the second is used to practice the full lift. It depends how they are set up of course as there are a few variations. You can also fatigue a weaker range first then finish off with greater stress for the more resistant range.

Penguinsaurus

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Re: 3 Day Program
« Reply #185 on: April 06, 2015, 02:48:47 PM »
Hello.
Right now I'm about 24 weeks(2 weeks into the training cycle) out of my next powerlifting meet and I'm running Sheiko 37 31 and the 1st week of 32 and a week off before the next training cycle(10 weeks in total).
After that I'm left with 16 weeks before the meet.
any ideas how I can I plan the sheiko cycles leading up to the meet?

Bench Polkov

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Re: 3 Day Program
« Reply #186 on: April 06, 2015, 05:41:47 PM »
Hello.
Right now I'm about 24 weeks(2 weeks into the training cycle) out of my next powerlifting meet and I'm running Sheiko 37 31 and the 1st week of 32 and a week off before the next training cycle(10 weeks in total).
After that I'm left with 16 weeks before the meet.
any ideas how I can I plan the sheiko cycles leading up to the meet?

Forget the week off for starters.

You have 2 options IMO.

1. Run the cycle as you said, possibly extending it by repeating 37, perform the skills test then restart the program.
2. Run an extended cycle for the whole 24 weeks such as 37, 37, 30, 30, 31, 32 and adjusting your maxes by feel (very gradually and carefully). I'm not sure how much Boris approves of this method but I know more than enough people who have done so successfully including myself (though not without a lot of pissing and moaning...).
2.

Penguinsaurus

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Re: 3 Day Program
« Reply #187 on: April 06, 2015, 07:56:28 PM »
Hello.
Right now I'm about 24 weeks(2 weeks into the training cycle) out of my next powerlifting meet and I'm running Sheiko 37 31 and the 1st week of 32 and a week off before the next training cycle(10 weeks in total).
After that I'm left with 16 weeks before the meet.
any ideas how I can I plan the sheiko cycles leading up to the meet?

Forget the week off for starters.

You have 2 options IMO.

1. Run the cycle as you said, possibly extending it by repeating 37, perform the skills test then restart the program.
2. Run an extended cycle for the whole 24 weeks such as 37, 37, 30, 30, 31, 32 and adjusting your maxes by feel (very gradually and carefully). I'm not sure how much Boris approves of this method but I know more than enough people who have done so successfully including myself (though not without a lot of pissing and moaning...).
2.

Thanks for the reply, I'll think about those two options.
And why to get rid of the week off\deload?
Is there an explanation for it?


edit 1:Also I have a friend who weighs about 90 kg and has a meet on December which is in about 38 weeks and he also wants to start running sheiko. what do you recommend for him?

edit 2:My friend decided to run a 37  31 32's 1st week, twice leaving him with 20 weeks left. then run an extended version of sheiko that would look like that 37 37 30 31 32 leading up to his meet.
or 37 37 31 31 32.
What do you think? is it okay?
« Last Edit: April 07, 2015, 09:58:41 PM by penguin »

goran1862

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Re: 3 Day Program
« Reply #188 on: April 22, 2015, 04:09:18 PM »
Hy! It is my first post here so a little introduction.
Last year, year and a half I was running SS and texas method.
Now I switched to sheiko 3 day under 80( medium load on app)
Like it so far :)

Few questions:
1. Dont have any blocks for rackpulls ( dont have any chains eithe),  so what do do instead? Normal dl?

2. Can I throw in Pull ups and some variation of raises for shoulder? I dont think that will interfere with progress.

3. I build some muscle mass with Texas, will sheiko routinr continue rebuild mass? It is low rep sheme but it has a high frequency (specialy for chest)

Robert Frederick

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Re: 3 Day Program
« Reply #189 on: April 23, 2015, 05:33:55 AM »
1. You can use some spare plates in place of blocks.

2. Pull ups are good. Shoulder work is too. Go for it.

3. You will build mass as long as your caloric intake is sufficient.

goran1862

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Re: 3 Day Program
« Reply #190 on: April 23, 2015, 02:35:02 PM »
Thought about plates, did that today.
Tnx for the answers

fusuy

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Re: 3 Day Program
« Reply #191 on: April 23, 2015, 10:29:15 PM »
Can i find the 1:1 version of the 3 day <80Kg program in the IOS App - or do i have to choose specific settings ?
Thanks

Robert Frederick

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Re: 3 Day Program
« Reply #192 on: April 24, 2015, 03:26:34 AM »
Can i find the 1:1 version of the 3 day <80Kg program in the IOS App - or do i have to choose specific settings ?
Thanks

It's the large load 3 day intermediate program.

Robert Frederick

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Re: 3 Day Program
« Reply #193 on: April 27, 2015, 04:48:23 PM »
Stick with what you're doing until the end. That way you'll be clear on the outcome and what you should do next. If you don't finish it you'll never really be sure.

Liftisgood

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Re: 3 Day Program
« Reply #194 on: April 27, 2015, 06:03:12 PM »
Stick with what you're doing until the end. That way you'll be clear on the outcome and what you should do next. If you don't finish it you'll never really be sure.

Good point, Thanks.
Appreciate all the work you and the others put into the forums here!